ADHM Event Helpline No :- +91 96500 33333 (Monday to Saturday, 10 am to 7 pm)
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Kamna Desai is a Clinical Dietitian, Sports Nutritionist and Diabetes Educator with more than 12 yrs of experience. She is a firm believer that foods can heal as well as nourish

She has a Post Graduate Diploma in Dietetics and Hospital Food Service. During graduation, she topped the Mumbai University in Food Science and Quality Control. She has worked with various Indian and Multinational Companies as a Corporate Dietician, and has given numerous talks on health and nutrition at various forums.

Her professional credentials include setting up a forum known as Nutrition Quest which is a Continuous Nutrition Education (CNE) program for Dietitians and Nutritionists in Mumbai. Her clientele includes many famous personalities and celebrities. She also writes extensively on food and nutrition for various publications such as Complete Wellbeing, The Health Times, and Mother’s World. Get in touch with her: and +91 7710033331

For more information on Hydration click here

Hydration Expert Questions and Answers

  • I start my practice of running at 6 am.i cannot understand whether i it is required to take some food before practice.what is the optimal time for take food at night.

    by Subhendu Banerjee Aged 27

    Dear Subhendu, It is not advisable to subject the body to a fast of more than 8 to 9 hours. Also it is not advisable to run on an empty stomach. I would recommend eating a small breakfast first thing in the morning. Trying having a small breakfast or some fruits by 5 am so you have 1 hour on hand before you start your routine training. Also since you start your running practice at 6 am it is advisable to have your food latest by 9 pm in the night.


    by Sandeep Saini Aged 22

    Dear Sandeep, We shall have the feature of Ask the doctor very soon on our website. Meanwhile I can address any queries you have pertaining to nutrition and hydration. Thanks.

  • Heel pain…during running?pls suggest?

    by Azeem Khan 32

    Dear Azeem Khan, We shall have the feature of Ask the doctor very soon on our website. Meanwhile I can address any queries you have pertaining to nutrition and hydration. Thanks.

  • After 15 min. running i feel so tired and having problem in breathing…… what should i do to enhance stamina and i am working in pvt. sector, what is my meal chart for daily food consumption…. Thanks

    by Vikash Rawat 32

    Dear Vikash, Loss of energy or stamina is because of the additional exertion (in this case running) the body is subjected too. There are 3 stages to Nutrition when it comes to finishing a race successfully. Pre-event Nutrition—During event Nutrition—Post event nutrition. To fuel your stamina carbohydrates are of prime importance. You should opt for moderate to high glycemic index (GI) foods for breakfast at least 3-4 hrs prior to the runs. Good breakfast options would be cereals or oatmeal with skim milk or curd with dry fruits and nuts , low fat pancakes (chillas/Pudlas) with fruits , fruit salads with curd, baked potato with pasta in a tomato based sauce, breads with jam or honey, vegetables rolls or sandwiches with low fat spreads and fruits. Eating a banana 20 -30 mins before the marathon is suggested. Also make sure you incorporate plenty of greens, wheatgrass, nuts and dried fruits, sprouts (moong, matki, chana, chawli) and citrus fruits in your regular diet. Hydration is an important aspect which ensures a person does not experience fatigue while on the run. One can follow the 20 – 200 rule where every 20 mins into the race a person can consume around 200 ml of fluid. Hydration is important because its helps in restoration of glycogen stores, maintains body temperature, delivers key nutrients to muscles/organs and maintains blood volume. All of which improves performance and endurance. An ideal fluid should be balanced with 6-7 % of carbohydrates with all electrolytes (Na, K, Mg, Ca, Cl) and most importantly isotonic in nature. You can consider Enerzal, a balanced isotonic energy drink which has glucose (instant energy) and sucrose (sustained energy) and has all the necessary electrolytes.

  • I have pain in muscles during the running time. i am facing this problem after from participating in the last delhi half marathon. please guide me how recover this problem?

    by Satendra Kumar Aged 25

    We shall have the feature of Ask the doctor very soon on our website with whom you can discuss the recovery part. But again addressing your nutrition and hydration needs post a Marathon event is equally important. Though recovery is an important aspect post Marathon. Recovery also depends on your pre event, during event nutrition. Also the running form, technique, etc all together contribute to the early recovery post a marathon. A marathon runner on finishing needs to rehydrate himself thoroughly and immediately. One should replenish fluid as much as he/she has lost by way of breathing, sweating and urination. Or as a simple rule, post event, runners need to consume approximately 1 litre of fluid (water + salts) for every kilogram of weight lost. Balanced energy drinks like Enerzal are better at rehydrating your body after a marathon than water is. Also the fluid that one consumes should ideally contain the right balance of carbohydrates (6-7%) & salts like sodium, potassium, calcium, magnesium, and chloride. The beverage should be isotonic (helps in better fluid absorption and retention by the body) which promotes rehydration unlike highly sweet beverages which cause further dehydration. Experts suggest that refueling works best if done immediately post event when the body is demanding energy. Eat one or two packets of energy gel. Energy gels are about the most basic simple carbohydrate one can find. As soon as your stomach can tolerate food, you can start eating. Bananas, energy bars, fruit, breads and bagels are all good options. For marathon runners who can’t eat immediately or suffer a side stitch probably dehydrating with an energy drink is an option (since the process of eating and digestion could further worsen the stitch). Your eating after the event should mirror your eating before the event, which means you should have a reverse taper of all the major components of food. So start with a diet high in carbohydrates (moderate to high glycemic index) and then gradually start including low glycemic index carbohydrates with proteins.

  • Hi Dr Desai, My 83 year old Grandmother has entered running the senior citizens run is training for a month now. She takes a bottle of lime juice along with her when she walks. I asked her to switch to Enerzal, which she did but doesn’t think it gives her enough energy as lime juice does. She is diabetic. Is there a particular amount or frequency with which she must consume the juice or just when she feels tired/thirsty?

    by Partha Aged 21

    Dear Partha, Your Grandmother being 83 yrs and diabetic need to be a little more cautious on the run. She being a diabetic, I believe is either not using sugar or is using a sugar substitute to sweeten the lime juice. Also having a proper breakfast hours before the run is advisable. Specially for diabetics who could be at a risk of developing hypoglycaemia during long runs. Ask her to avoid sipping too much of lime juice while on the run, as the most common symptoms of citric acid overdose include stomach cramps or even muscle pain. To add to this, lime juice does not have any carbohydrates (until sugar is added to it) to release energy so it could merely be psychological that she feels more energetic using it. Enerzal could be safely used by diabetics provided the rest of the carbohydrate intake for the day is reduced. As far as thirst is concerned it’s a signal that the body is already dehydrated so do not wait till thirsty. She could keep on sipping water /enerzal every now and then or else she could have around 150 ml every 15 mins into the run.

  • What should my diet be as the marathon is on 15th .I started running from today only and I can run up to 8-10 Km .Can you please give me a diet chart if possible my weight is 77 kg and my height is 5’9

    by Devashish Aged 21

    Dear Devashish, You are very close to your ideal body weight (75.5 kgs). But in order to know what you should be eating before the marathon, I need few more details about your dietary habits like whether you are a vegetarian/non vegetarian, number of meals a day, time gap between two meals and your overall dietary recall. These details will enable me to understand your current eating pattern and the modifications required by you prior to the event. Just for your understanding you need to concentrate on 3 important aspects one is increasing your simple carbohydrate consumption for the carb loading, 5-6 days prior to the event. Second is to have enough proteins to offer you stamina and muscle development approx 1.0 to 1.2 gm per kg ideal body weight. Third is rehydration, keep drinking enough fluids ( water, carbs & electrolyte) while running even if you are not thirsty. Make sure the night before the run, you hydrate yourself well. You should void urine which is colourless to pale yellow in colour, so that you know you are properly hydrated. Try taking sips of fluid throughout the run or you can have 200ml fluids every 20 mins into the race. Make sure you know your drinking capacity before hand while you are training so that you don’t overdo drinking, feel bloated and have bathroom halts.


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